Might As Well Jump (Rope)

While it would be so cool to know precisely where and when the first person got the bright idea to jump rope — guesses range from ancient China to 1600 A.D. in Egypt — it’s widely accepted that early Dutch settlers brought the idea to America (“Double Dutch” anyone?).

That’s when and where the game became a high-impact workout. 

Jumping rope is an extremely effective exercise that can help enhance your fitness level considerably. Its many benefits include: improving your speed, agility, power, endurance, balance, and coordination, as well as scorching calories and fat.

Your first move is picking out the right rope. All rope lengths are measured from handle tip to handle tip, not just the length of the cord. To determine the exact length for beginners: 

• Stand on the center of the cord with both feet. The handle tips should reach your armpits. When you jump over the rope, the rope should just brush the floor beneath your feet. If the cord doesn't touch the floor, the rope is too short. If the cord hits the floor in front of your feet, the rope is too long and should be shortened.

• When you begin jumping, of course, you’ll want to slowly ease the activity into your workout regimen. Staying safe and injury-free is always paramount. Wear properly cushioned cross-training shoes. Try to jump on a wooden floor or an impact mat. Concrete and asphalt can be too jarring, and uneven surfaces such as grass or carpet may lead to twisted ankles.

Some important components of jump rope form include:

• Keep the jumping motion small (no need to jump too high)

• When pushing off and landing, keep your knees slightly bent, in order to land softly on the balls of your feet, reducing the impact

• Turn the rope from wrists and forearms, don’t over-swing your arms
  Head up, looking straight ahead, to maintain proper alignment and form
  

  

After a short adjustment period, you’ll be ready to create your own jump rope regimen. Beginners can incorporate jumping rope as a warm-up, jumping at an easy pace for 1-5 minutes. As stamina improves, increase the duration of your jump rope session. Throughout the workout, practice intervals, jumping at an easy pace for one minute followed by a sprint pace for one minute. 

For more variation, try jumping on one foot, alternating feet, crisscrossing, or jumping on your heels. The more you challenge yourself, the more benefits you will get.

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Note: The exercise advice presented above is not meant for anyone with contraindicated health problems. Please consult a trusted medical or fitness professional.

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